Larger Lats - Achieve Them!
July 29, 2008
Bodybuilders and other people are really impressed by big, ripped lats, AKA Latissimus Dorsi (yes, I did pay attention in Latin class!). I’m sure you have seen those builders in competition turn around and flex those orgeously defined muscles–makes the crowd go crazy!
We might not all want to look like a contest winner, but some of us sure wouldn’t mind that back definition. This article will give you a few exercises to help you get started.
Standing Dumbbell Rows:
1. You will need a bench for this one. Hold a dumbbell in one hand, take your free hand and hold onto the bench for balance. You can also place your knee on the bench for extra support.
2. The arm with the dumbbell should be reaching to the floor.
3. Slowly pull the dumbbell up towards your side, being careful to let your lats and elbow do all of the work here, not your biceps or the momentum of the dumbbell ? keep your elbow against your body during this.
4. Pull the weight up to your hip and hold for a moment, getting the maximum benefit from the contraction. Lower slowly to starting position.
5. Repeat this 10-12 times before switching to the other side.
This next exercise requires the cable pulley machine. If you don’t have one be sure to try it at the gym.
Front Pulldowns Close-Grip:
1. Grip the handlebar firmly with both hands.
2. Pull the weight towards your body slowly. Slightly arch your back and push your chest forward.
3. The key to this exercise is to use your elbows, not your biceps, to pull the weight.
4. Pull the handle down to your chin and hold for a moment, slowly releasing the weight and allowing your arms to go up along with the handlebar for a stretch.
5. Remember to work with your elbows, not the biceps. After all, we are talking lats and not biceps here! This is the greatest back builder as long as you work those elbows.
These will give you a good start in getting the powerhouse lats you want - or just to get more definition. The key here is to keep at it and you will succeed!
See ya at the gym!
Healthy Lifestyles in Oregon
July 28, 2008
A diet and a healthy lifestyle are two very different things. People in Hollywood diet but people in Oregon are healthy and more and more Oregonians are getting healthy. “In the last year alone Portland moved from number 17 to number 9 on the “Americas fittest cities” list in Men’s Magazine. Maintaining a fit or healthy lifestyle in Oregon is easy! For one, Oregonians love their outdoor activities, regardless of the weather conditions. Oregon is also never short on organic products and healthy foods both on the menu and in grocery stores. If you need support with your new life style, help is just are the corner, literally. Oregon was not always so health conscious though, but over the last decade Oregon has made many improvements!
Passing the “bike bill” in 1971 put Oregon as the first state which took the first step toward healthy living. By 2001 3.8% of people were biking to work at least three days per week to according to Oregon.gov. Other fitness activities have also increased over the years. The Nike Hood to Coast Relay Marathon is the largest relay race in North America. It began in 1982 with eight teams. By 1999 it reached capacity of 1,000 teams. If biking or running is not really your cup of tea, there are plenty of hiking trails, gyms and countless dog parks where all activity levels are welcome.
Organic and Trans fat free foods have taken center stage over the last five years. Portland again was at the top of the list as the city had one of the highest percentages of organic food buyers in 2007 (27%). Portland only trailed San Francisco (35%) and Seattle (37%) by a few percentage points according to Vegetarianorganicblog.com. Seeing this demand, grocery stores met with a supply of organic products, a health food section and stocking Trans fat free items. In the past many grocery stores either did not offer items such as tofu or soy and if they did, the cost was through the roof. Now with the increased interest in these products, stores have answered with sales for these items. Grocery retailers are not the only ones seeing the growing health trend, but restaurants also see the benefit to healthier choices.
Restaurants around Oregon have also seen a change to menu items. Popular restaurants like Applebee’s are now offering a Weight Watcher menu with point values listed directly on the menus. Red Robin offers meatless or turkey meat options for their hamburgers which makes dinning out less of a hassle for those trying to maintain a healthy diet.
Being healthy is not simply about eating right but also getting daily exercise. Oregon again has topped the list in this department. While the weather can be temperamental at times, this does not stop people from getting out and enjoying the scenery. Oregon has many parks with pathways, schools with tracks, and parks for dogs. If running or walking is not your thing, many people bike to work. Often in Oregon many companies have “biking groups” with contests for the person who rides their bike the most. Oregon was the first state to pass the “bike bill” in 1971, by 2001 3.8% of people were biking to work at least three days per week according to Oregon.gov. Since Lance Armstrong brought biking back into the spot light over the last few years, biking in Oregon is hitting an all time high.
Being outside and having healthy foods at the tips of your fingers is not something every state can brag about, the elite states such as Oregon can claim to be a “health nut” state. Oregon’s healthy lifestyle trend is not likely to change anytime soon. Get out and enjoy the bragging rights, every healthy Oregonian has earned them!
Tips For Easy Weight Loss
July 28, 2008
A one hundred percent successful easy weight loss system does not a yet exist for overweight people; losing those unwanted pounds is a good way to reduce those health risks associated with being overweight. It is important to be aware of just how harmful being overweight or obese is to health and many serious health conditions are caused as a result of excess weight.
How difficult or easy your weight loss program is will depend on how much you apply yourself to shedding those extra pounds. Before you decide on how you intend to lose weight you need to decide if it is for your benefit; i.e. to remain healthy, or is it because someone else wants you to lose weight.
Many factors affect how well your weight loss program will go including how much physical activity you have during a normal day, the type of food you eat, how many meals you have and when those meals are eaten. Weight loss should not be achieved at a rapid rate so do not expect to lose thirty pounds each and every month because you will not achieve this and may create physical problems that often occur when weight is lost quickly.
To keep things simple it is easier to consider that one pound lost per week is realistically the equivalent to around 3,500 calories which breaks down to losing 500 calories a day, every day whether through dieting, exercise or both. Although most people eat far too much junk food, there is nothing wrong with a little now and then, and no-one should have to give up every type of food they enjoy although some thought should be given to how much is consumed.
How we feel is also a determining factor as people who are depressed or are not happy about their lives usually consume too much. The problem is that being overweight is the cause of many life threatening medical conditions including diabetes, heart problems, joint trouble and cancer. One of the first steps in easy weight loss is assessing why the person is actually eating the amount they do as this can be the key to long term weight management.
The success of a weight loss program also relies on the mental attitude of the person involved so if they stay happy and do not get stressed they will more likely lose the weight they desire. Being positive is one of the most important aspects in life as it can help us achieve things we did not believe possible. Losing weight is known to provide us with more energy and allows us to carry out tasks that those extra pounds do not permit, which can all lead to improved self confidence.
Closing
Easy weight loss programs are all about a person’s ability to adapt to some demanding living conditions and once you embark upon it, it usually gets easier and easier.
Want Six Pack Abs? Ignore The Critics And Do This Exercise
July 28, 2008
What are the best ab exercises to develop six pack abs? The answer to this question seems to be forever changing. For example, the sit-up has completely fallen out of favor by the fitness community. In fact, the majority of fitness experts now declare that sit-ups are incredibly dangerous to you spine. Where was this opinion born? Did countless trainees injure their spines from performing this “treacherous” exercise? Luckily for most of us, that is not the case.
Trainers started chanting, “Sit-Ups are hazardous to your health” after clinging on to some studies findings. These studies have shown that sit-ups do stress the spine more than crunches do. Alright, I don’t disagree with these particular findings. I also agree that biking uphill stresses the body more than biking downhill. Does this mean we should never pedal our bicycles up a hill? Of course not. What many “experts” missed here was the fact that all exercises stress the body. This stress is what persuades our body to get stronger from exercise.
Let’s investigate the sit up a little further. The reason why the critics say sit-ups stress the spine more than crunches is because of the involvement of the hip flexors during sit ups. They state that this hip flexor activation leads to a compressive force in the spine, and therefore, should be avoided. Is this a gross overreaction, or do they have a point?
Well considering that athletes and fitness enthusiasts have been performing sit ups safely for decades, it should be glaringly obvious that this “fear” is unsubstantiated in the real world. In fact, after being in the fitness industry for over 16 years, I can say with confidence that I have NEVER seen a single back injury result from a set of sit ups.
Even after convincing trainers that sit-ups are not as dangerous as they are claimed to be, many still opt for crunches instead. Now I have nothing against the crunch but sit-ups do have some advantages over the crunch. Let’s see why.
It is true that during a sit-up, your abs are only directly responsible for the bottom portion of the movement. Once the spine is flexed (when you have finished the “crunch” part of the sit up), the hip flexors predominately take over to finish the movement. What is often overlooked is that even though the hip flexors provide most of the movement during top range of a sit up, the abs are still working hard isometrically (contracting without producing movement). This contraction does contribute to a positive abdominal training effect.
Something else to consider is that the sit-up burns more calories than crunches do. Working through a larger range of motion and integrating other muscles besides the abs, makes this possible. Remember, training your abs directly is only half the equation to having a six pack. The other part to this is reducing body fat to unveil your stomach. Burning additional calories will help contribute to this.
I personally recommend sit ups to any individual who fits the “sit up” criteria. The criteria are simple: no pre-existing back problems, and a solid base of abdominal strength. Couple that with proper form, and you will not have any problems!
Stress Reduction of 50% in Just a Few Relaxing Minutes.
July 28, 2008
Where do you get your stress? Family? Work? Money? Yourself? All of the above?
How much of your feeling of stress is based off of your current situations, and how much is based off of your past situations? You probably know what I mean by that, but the answer is not always clear when you’re in the middle of it.
It’s common sense that managing and reducing stress can prevent many problems. Problems with general health, potential addiction, and more. Preventing these problems with stress management methods is much less costly and more comfortable than dealing with the results.
I know you wouldn’t choose to have problems with your blood pressure, heart, or trouble sleeping. But, ignoring your stress is very close to doing just that.
Many people with high stress look to avoid the discomfort by looking for things to make them feel “better”. If you’re hot, you want to be cool, if you’re cold, you want to be warm. When feeling stress, you might look for short term relief like watching TV, movies, prescription medications, cigarette smoking, eating, and other addictions.
Lots of people believe prescription medication is the only choice. If there were an easy, medically studied and safe method to relieve stress, wouldn’t you try it?
If it really worked, I know you would.
Like most people, you have probably watched TV or a movie to help you relax. Does it help? Yeah. It gives you a distraction. Something else to focus on and think about, right? But there really isn’t much “thinking” going on… it just indirectly creates a more quiet state of mind - for a while.
Many people go through great lengths and complicated processes to achieve this state of mind. Creative visualization, meditation, yoga, deep prayer, etc…
These things technically achieve a mental state of hypnosis. Since it is a natural state of mind, it takes very little practice to regularly get this hyper focused state.
You actually go into a light state of hypnosis several times a day anyway. And to do it on purpose, with the intention of relieving stress, is quick and proven effective.
There are medical clinical studies in the National Library of Medicine you can research on www.pubmed.gov.
Physical and mental stress reduction is possible in just a few short minutes.
Getting help from a well trained and reputable hypnotist or using a quality hypnosis audio at home to relieve stress is a wonderful choice. Hypnosis can more reliably help your stress, and hypnosis has no side-effects.
Please note: Hypnosis has been approved by the American Medical Association since 1958, But, it does not replace traditional medicine.
How to Flatten Your Stomach Quick
July 28, 2008
Tired of all those extra pounds hanging around your waste? Annoyed by the way your clothes are fitting just a little too tight? Tired of your belly that always seems to get in your way? I know I was for sure! That’s why I decided to do some research and found out how to flatten my stomach fast - and the results were impressive! Let me tell you all about it
One of the first things I did was to boost my metabolism so that it could properly burn the food I ate. I started consuming more fresh fruits and veggies (like healthy salads and fruit smoothies) instead of all those rich meals and processed snacks that are high in sugar…
I saved the carbs for the beginning and middle of the day so that by the time I was ready for bed, I had burned all that off. Timing when you consume your higher carb foods is important because you want to use them for energy, not storage. By the way, I do mean “good” carbs like whole wheat breads, grains, and pastas.
If my faithful sweet-tooth kicked in at night, I’d snack on a handful of cherries or an apple because foods like those with a high water content digest better and move through your body without being stored.
I started eating more “healthy” fats like cottage cheese, nuts, salmon because I learned that our body still needs fats to maintain itself properly. Additionally they helped to keep me full and boosted my energy level.
Just by changing my diet (not that I was on a “diet” per se) but by changing the foods I ate and when I ate them was when I first started to see how to get a flat stomach fast.
I adopted a more active lifestyle. For example, I would walk up the stairs instead of riding the elevator or escalator. I practiced carrying more bags of groceries to my second floor apartment. I also walked much more and even got into rollerblading on a hilly trail. I started dance more and even practiced a little dancing at home. I would try to do different activities to help get my heart beating a little faster. I was certain that would help me accomplish my goal of a flatter tummy.
Another very important thing I learned getting a flatter tummy fast was to just keep persisting! It did not develop overnight so it may take a while to get rid of it. I knew if I made these changes and committed myself, I could make adapt them as part of my new lifestyle. I do not want to ever return to how I looked before. I darn sure did not work this hard for that to happen. I want to keep my physique for the rest of my life. Although it did happen rather fast, I still remember how much work it took to get my belly flat.
Hopefully as you read this, you will apply these techniques in your own life. You can change any part of your life that you are not happy with. It’s just a matter of changing your outlook. Now go that flat stomach that you have always wanted!
Smoking Bans Since 1998
July 28, 2008
California was the first state in to ban smoking in bars, casinos and restaurants in 1998. In the ten years which have followed, New York, Arizona, Florida, Colorado and now Oregon have joined the trend. In 2001 government officials argued both sides of this heavily debated issue, in the end the bill passed. Two important issues made their way to the front of the debate, establishing a healthy work place and a smoke free environment for non-smokers. By passing the bill Oregon helped look out for the health of all Oregonians.
Through out the 80’s and early 90’s bills were passed all over the country outlawing workplace smoking. However these bills did not include bars, restaurants, bowling alleys or casinos. Lobbyists argued for these workers and brought forward statistics showing the effects of second hand smoke. They did not feel it was fair to offer a smoke free environment for some workers and not others. Many of the workers liked their jobs and wanted to keep them but ultimately did not want to be around smoke but they suffered through. In the end they had to deal with many second hand smoke issues.
Dining out is all about the experience. When people describe a positive dining experience, rarely do they describe it having a heavy cloud of smoke. In the past restaurant and bar owners offered both a non and smoking section. However after examining the filtration systems in restaurants, health officials reported increased chances of second hand smoke health problems. This was due largely to ventilation. Smoke can not be properly filtered out with ventilation. The only way to insure a healthy environment is to have smoking only outside. This has an appeal to non-smokers because not only can they dine and actually smell their dinners but they can also not worry about developing other health risks. For restaurant workers, they are able to also rest easy and know their work environment is not causing them cancer.
Some opponents to the bill felt it was taking away the right for an adult to choose what they do to their own bodies. However what they failed to see what by smoking in public places the smoker is taking away the right for a non-smoker to be healthy. In Oregon a compromise was made, smoking would be allowed outdoors. While this does not agree with everyone on each side of the issue, it is a fair compromise for bars and restaurants which have outdoor seating available.
Smoking can effect everyone who is exposed to it. Being exposed to second hand smoke exposes non-smokers to all the same risks as if they smoked. They can develop lung cancer, emphysema, and asthma. Some feel by working in places where smoking is allowed such as bingo halls or clubs, the employee is knowingly exposing themselves to smoke and the health risks. However, previous legislation promised a smoke free work environment for all, not simply for those who can work a better job.
Oregon is taking strict steps to enforce this bill as it is something Oregon law makers believe in. There are fines and other consequences for being non-compliant to this bill for business owners. Being healthy and making sure Oregon workers are healthy is something in the forefront in the minds of all Oregon law makers and it should be the same for all Oregonians. No one wakes up one morning and thinking they want to die of lung cancer, it shouldn’t even be an option.
The Truth About Arthritis - What You need to Know
July 28, 2008
All arthritis conditions affect the musculoskeletal system and joints which causes pain, stiffness, inflammation, and damage to the joint cartilage. The joints are protected by tissue called cartilage which ensures the ends of bones don’t rub against one another.
Therefore, because of this, cartilage has the exact same needs as the other glands and organs; cartilage cells are referred to as chondrocytes. New cartilage cells or chondrocytes are replaced with new ones as they die.
When there is prolonged inflammation, cartilage cells are destroyed and die faster than the body’s ability to replace them. Cartilage cells are not sufficiently regenerated when there is injury or insufficient nutrition for regenerating new cells.
Instability, joint weakness and deformities can be caused by this condition which will start affecting normal day to day activities. Generally, arthritis can be treated with physical therapy, medication, and changes to the lifestyle the individual is used to living. The last option left for the physicians to relieve the patients from discomfort is joint replacement surgery.
Arthritis is divided into two main categories, i.e. localized and generalized depending on areas affected; it is further subdivided into sub-categories. One of the sub-categories is localized conditions which only affect the soft tissue that surrounds the bones or joints, and is used to relate to conditions like tendinitis or bursitis.
A sub-category of this affects one or some of the joints like hip or knee joints. Generalized arthritis conditions involve a sub category where there is no swelling or inflammation but the muscle and soft tissue are affected. In this condition there is no evident kind of damage caused to the joints and is known as Fibromyalgia; this form of the condition is widespread among people.
The next condition in the second sub category causes inflammation which affects the whole body. Gout, Rheumatoid arthritis and psoriatic arthritis are all related to this group. Still other generalized situations include polymyositis, involving muscles, systemic lupus erythematosus involving the skin, kidneys and or other organs and vasculitis where any organ is involved.
It is not uncommon for people to have more than one form of arthritis; there are almost 100 medical conditions which affects approximately 300,000 children and 46 million adults in the United States. Osteoarthritis is a condition mostly noticed in adults over 60 years, however, it can start at infancy too. The numbers are increasing as the American population ages and more and more people are beginning to suffer from arthritis.
Arthritis and related illnesses are the cause of major disability in the U.S. and costs over 124 billion dollars a year in medical care and indirect expenses. Osteoarthritis can be prevented by taking a few precautionary measures; these include, maintaining suitable or appropriate body weight, and consuming plenty of fresh fruits and vegetables, which are good sources for the vitamins C and D.
There should also be sufficient calcium intake, 1000-1500mg per day for adults; in addition regular, moderate exercise can help preventing sports injuries that can aggravate a condition.
Drugs and Alcohol - Behind the Abuse
July 28, 2008
There are many forms of drug and alcohol abuse. Some people binge drink while others drink just to get though the day or to cure their hang over from the previous night. Same with drugs, some abuse street drugs while others take excessive amounts of prescription pills but yet feel it is ok to take the prescription pills since they were prescribed. Whatever your choice of addiction is, they have one thing in common, low self esteem.
Drugs and alcohol are usually just a mask to hide the real problem, low self esteem. According to Selfesteeminternational.org, recovering addicts and alcoholics indicate that low self esteem is the biggest problem in their lives. They feel alcohol is only a symptom to the alcoholic’s real disease. Low self esteem causes and contributes to anxiety, neurosis, defensiveness and ultimately drug and alcohol abuse according to Selfesteeminternational.org.
Selfesteeminternational.org surveyed some 18 year olds who reported using drugs or alcohol heavily. They reported using when they were as young as seven. They indicated feeling alienated by their families, not good enough, anxious, unhappy and overly impulsive. 66% of high school seniors surveyed reported using drugs or alcohol heavily in order to fit in and fill a personal void.
Sometimes the pain of low self esteem is so difficult to deal with that people turn to destructive behaviors such as drugs and alcohol. They self medicate in hopes that the pain will go away. Addicts use their addictions to help them work through to pain of self hate, or so they think. By drinking or using drugs a vicious cycle of more self hatred starts and before you know it, your life is completely out of control. One drink turns into two, two turns in to three and before you know it your life is all about drinking. You family doesn’t want you around, you have spent all your money and lost your job. Your actions only lead to more self hate and disappointment in yourself.
People have low self esteem for many reasons. However, low self esteem is not caused from one isolated incident but by repetitive criticism over many years. The criticism can come from anyone, a parent, a sibling, teacher or society in general. It is difficult to estimate how many people are experiencing low self esteem, but it is safe to say many people suffer from at least one of the symptoms. Maybe you are happy to see someone fail, overly aggressive, do not recognize your own good qualities, or try to please others because you do not know how to say no.
One of the most important factors in recovery is acceptance of the disease and being able to identify why you choose to be an addict in the first place. Often it is difficult to address years of low self esteem in a twelve week program. That is why follow up counseling and treatment is recommended. One new treatment that is being recommended is hypnosis. Hypnosis works with the subconscious mind to identify painful memories causing the low self esteem and help the patient work through the memory and develop new self confidence. Hypnosis is done in a safe environment and is chemical free which appeals to many recovering addicts.
Some people feel therapy and counseling is the best and only treatment needed to help recovering addicts. Unfortunately, if this were true all rehab facilities would offer a 100% cure rate. Most can not even offer a 70% cure rate. It is important to have a treatment plan that will help to identify why you started abusing drugs or alcohol in the first place, and this is difficult to do with a counselor. Often addicts have little trust in counselors and are more censored when talking until they get to know the counselor. Since hypnosis works with the subconscious mind, it allows the addict to think and speak openly about low self esteem issues.
Drug and alcohol abuse is a very serious problem, but what is more concerning is the underlying behavior of self hate. Until that issue is dealt with, the thought of alcohol and drug abuse is always there for the addict. There are many ways to help improve self esteem but why not do it in a safe environment and start dealing with the real problem today.
Bans on Smoking
July 28, 2008
According to www.wikipedia.org over 50% of states are covered by a smoking ban of some form. In some states smoking is ban in restaurants and bars, in others this ban also includes hotel rooms and even patios. America is trying to tell smokers in one voice, smoking is bad, be healthy. The smoking bans are not going anywhere anytime soon more and more states are jumping on the wagon.
In 2005 Washington state imposed $100.00 fines for lighting up within 25 feet of restaurants, bars, movie complexes and other public places according to an article in USAToday. California also became the first state to out law smoking on all of its beaches, Indiana will not allow smoking at bus stops or ATMs, and in many states healthcare workers are forbidden to smoke during the work day and must sign a contract agreeing to this rule. Other states have taken their smoking bans to another level, in Iowa even smoking in your car anywhere on the grounds with get you a fine USAToday also reports. These trends have no where to go but up mainly due to people raising awareness among the public.
Second hand smoke was once thought of as nothing more than annoying. However research as shown there is cause for major concern about second hand smoke. Those exposed to second hand smoke are at equal risk as smokers to developing lung cancer asthma and emphysema. The public feels an obligation to keep non-smokers healthy largely due to rising healthcare costs and health problems.
Since California has been one of the major players in the smoking ban, they decided to take it one step further. Just when the public thought the ban couldn’t get any tougher, California added the old one two and included a ban on driving while smoking with children in the car. This law passed in 2007 making it one of the most drastic in the nation according to cigarettehouse.net. It outraged smokers who feel smoking in their own car is their business, however California’s govern and its lawmakers felt differently. Children should not be made to be exposed to second hand smoke.
Some feel by imposing smoking bans on the public, law makers are taking away a smokers right to choose what they do to their own body. While this maybe true, children and non-smokers are not given a choice at all when they are being exposed to second hand smoke. Smokers are still able to smoke in their homes and private property. They are only asked to respect the public who does not want to be around smoke.
Fifty years ago smoking was a widely accepted form of socialization among adults. Smoking was allowed everywhere from restaurants, work sites and in schools. However after seeing the effects of smoking many have chose to quit. Banning smoking is replacing the smoking socialization factor of fifty years ago, the new trend is healthy and no one should expect this new trend to go away any time soon.
